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Calies you burn by
(Based on a 20-minute mile pace)
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Calories per Minute
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Calories per Mile
Lose Weight Just By Walking

Calculate the calories you burn with the HMR Walk-O-Meter. You don't have to do aerobics or run five miles a day to burn calories and lose weight. Walking is a great first step. Literally! Find out how many calories you can burn, just by walking, with the HMR Walk-O-Meter. Or click on the "Calories for Any Activity" tab to see how many calories you burn for any activity you choose, even gardening and housework.

Please enter your weight above and click "calculate calories" in order to see your calorie information!
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calories burned
per minute
Low Intensity
Like raking, active gardening, housework, recreational sports (e.g., softball, volleyball, golf - no cart).
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calories burned
per minute
Medium Intensity
Like walking, biking, tennis, weight lifting, light aerobics, elliptical machine and other aerobic equipment at medium intensity.
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calories burned
per minute
*High Intensity
Like moderate jogging, racquetball, swimming, stair machine, elliptical machine and other aerobic equipment at high intensity.
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calories burned
per minute
*Very High Intensity
Like fast jogging, stair climbing, cross country skiing (outdoor or machine), jumping rope.
The above calorie values are approximate and can vary depending on the intensity of the activity. *At higher weights, high and very high intensity activities are not recommended.
Here's an example of calories burned by physical activity and how to add calories for different activities.

A 210 pound person does 2 bouts of different intensity exercise:
30 mins. of walking at 7 calories per min. = 210 calories
10 mins. of moderate jogging at 13 calories per min. = 130 calories
TOTAL CALORIES BURNED = 340 calories
HMR data show that people who burn 2,000 calories per week or more in exercise lose more weight and are more successful at keeping weight off long term. Any physical activity you do will help you to reach the 2,000 calorie goal and beyond!

5 Easy Ways to Increase Your Exercise and Lose Weight Faster

  • Make walking a daily part of life. Even a few minutes a day can help.
  • Set a goal. With specific goals people exercise more. Try to do something every day. The goal is to work up to 2,000 calories of exercise per week or more.
  • Track your exercise calories. Research shows that record-keeping alone can double or triple the calories you burn.
  • Walk just 10 minutes out and 10 minutes back twice a day. If you weigh 200 pounds, this one change will result in a 30 pound weight loss in a year!
  • Walk with a friend or family member. If the weather is bad, walk a few laps around the mall, try an exercise video, or hop on a treadmill.